Run Intervals
2 rounds
800m run 70% effort, rest 2:00-3:00
400m run at 75% effort, rest 1:00-2:00
200m run at 80-85% effort, rest as needed to maintain 70% effort at 800m
cap 32
Suggested coach-led recovery
PNF Hamstring x10 reps e side w/ :30 hold on last rep
Weighted groin shift x10 reps e side w/ :30 hold on last rep
Banded happy baby stretch 1 min
B. Core Finisher :30/:15 for 2 Rounds through (6 mins)
Ab wheel (barbell)
Side Plank R
Side Plank L
Arch Hold
Scaling the Metcon:
Program Notes: No scores today, show up and move! Getting some volume on TEMPO running today, so listen to your body and work to
slow down your pace so none of these are clsoe to a max effort.
Take advantage of some extra coach-led recovery stretches after your runs and if your scheule allows, a core finisher after class.